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32 Minute Full Body Tabata Workout

Cardio/HIITWhitney CarlsonComment

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Woah! Seems like a lot of you liked the Ladder Workout Challenge we shared last time! Who doesn't love burpees and squats, right?! That's a workout I like to do just to finish out my regular workout or in the mornings. I'll be honest though, I'm not good at doing a full workout in the mornings. I would much rather go in the evening after I've had a full day of food (food equals energy) and maybe because I like to sleep in until the last minute. However, since we've been traveling so much lately I haven't been able to split up my workouts like I usually do (I normally follow the same flow as the 12-Week Transformation. Yes, men can do it too!). When I can get into the gym in between trips, I've been doing full body workouts with Whitney like this 32 Minute Full Body Tabata Workout. If you have dumbbells (or something that could act as a dumbbell) you can even do this one at home!

Tabata training is a great way to get your heart rate up quickly and then recover. You will do each exercise for 20 seconds and then rest for 10 seconds. There are four circuits and if you repeat each one eight times this is a 32 minute workout. If you can't make it through eight rounds of each circuit, start with just doing four rounds for a 16 minute workout. This is your workout so you choose how you want to complete it. Make sure you push yourself but also use proper form so that you do not hurt yourself.

This workout, along with the Ladder Workout Challenge, will be part of an ebook for the #PolarShapeUpChallenge so stay tuned for more information.

I love to have my A360 tracking when I workout so that I can look at my heart rate data and really keep track of how much time I spend working out. I've been told a time or two that I can lose track of time in the gym. I actually do like to workout so it's not that hard for me to get a workout in but it is hard for me to remember to move throughout the day during work. The "It's time to move!" alerts definitely help me get up and walk around when I would otherwise be sitting. Since we've had pretty nice weather here lately I've even gone outside for a walk during lunch a few days.

I shared my Blueberry Avocado Protein Shake with you that I drink for breakfast but I also wanted to share one of my favorite lunch (and dinner) meals. During warmer weather we love to make use of our grill for food prep. We've been making Zesty Grilled Chicken and also Lean Mean Cheeseburgers using bison meat. I usually eat mine on an Ezekiel English Muffin but you could also eat it naked with everything but the bun. We've also been making sautéed mushrooms and grilled onions (recipes coming soon!). You can find the recipe for the balsamic garlic asparagus here.

Remember how I mentioned the Polar Balance scale? It definitely makes skipping those donuts and other desserts at work much easier! ;-) Rambo is pretty curious about the scale too. If you follow us on snapchat (hesheeatclean) you know Rambo really well!

Remember, you can get 20% off the Polar Balance or any activity tracker here by using code POLARFITBLOG. Code expires 8/31/16.

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This is a sponsored conversation written by me on behalf of Polar US . The opinions and text are all mine.

Ladder Workout Challenge

Cardio/HIITWhitney Carlson1 Comment

I know it has been awhile since you've "heard" from me but things have been busy at work so I've deferred many posts to Whitney. ;-) After the unfortunate "traditional" less activity in the winter and then budget and audit season at work, I feel like now that's it's June I'm finally getting back into the swing of things. Don't get me wrong, I've still been training and eating healthy but just not as focused as normal. I've been doing this for almost eight years now so I've learned that keeping up the habit of exercising is more important than making sure each workout is my best one ever.

RELATED: 5 Things We Have Done to Maintain a Healthy Lifestyle for 5+ Years

I've been doing this workout, which I refer to as a ladder workout in the mornings. This way, even if I can't make it to the gym I've at least had a little bit of movement throughout the day! I will also add it to the end of a lifting session when I don't have time to do a full cardio session at the end of my workout. It is a great way to get your heart rate up and finish your workout strong! Record your total time each time you complete the workout. Compete with yourself to see how quickly you can complete the workout – with proper form. Safety first – always!

As you will see in the chart, you will be decreasing reps of one exercise while increasing reps of another exercise. You will start by doing 10 burpees and move straight into 1 squat, then do 9 burpees and 2 squats, and so on.

Refueling after a workout is very important. One of my favorite breakfast recipes to enjoy after this workout is my giant Blueberry Avocado Protein Shake. It's easy to make and I can drink it right out of the Vitamix (which means less dishes!). I try to eat whole, real food but I'm not a fan of warm or "heavy" foods in the morning so I drink a shake instead. You can find the recipe for our Blueberry Avocado Protein Shake here.

Another way that I've been able to make myself move more is by using the Polar A360. Whitney and I wore ours on our hike to Blood Mountain on Memorial Day. I'm always really skeptical about the data that activity trackers show and if it's accurate or not and I'm pleased to say that it seems to be accurate from what I have experienced so far! I burned 1,300 calories on our hike but kept moving after we got home because we still had yard work to do. It really does make me want to keep moving. I must admit that I did a pretty good job of moving over the weekend so let's hope I can keep it up during work week, I don't want to get too many vibration alerts that I've been sitting too long!

Although we don't recommend weighing yourself too often, it's good to have an idea of where you are starting so you can tailor your training and nutrition plan to meet your goals. The Polar Balance Scale gives guidance to help reach your goals. One of my favorite things is that the Polar A360 and the Polar Balance scale all sync to the Polar Flow app so I can view it on my phone or the website.

You know we are all about saving money here so I have good news! You can get 20% off! Use code POLARFITBLOG to receive 20% off the Polar Balance or any activity tracker here. Code expires 8/31/16.

P.S. This workout will be part of an ebook for the #PolarShapeUpChallenge! And if you are looking for a little challenge to move even more, take our 31-Day One Mile Challenge!

Helpful Links:

Connect with Polar:

This is a sponsored conversation written by me on behalf of Polar US . The opinions and text are all mine.

Hourglass Full Body Workout

Cardio/HIITWhitney CarlsonComment
Hourglass Full Body Workout | He and She Eat Clean

WANT A FREE HIIT EBOOK?

Join our newsletter and get the instant download. We never spam you - we only bring you the best workouts and recipes each week! Click here to join now.

Note: We're on Snapchat now! You can find us under hesheeatclean. We will be posting more of our meals, workouts, and money saving tips! Also, follow us on Instagram, Facebook, Pinterest, and Twitter!

Even if you only have 5 minutes you can do this workout! It's best to have a set of weights for the lateral raises, biceps curls, and tricep extensions but you can also get creative and use things around your house! If you have it in you, also do the squats, lunges, and calf raises with weights.

You will be doing each exercise for 30 seconds and then move right into the next exercise. Take a 20-30 second break when needed (preferably in between circuits) and repeat the circuit three times.

Let us guide you on 4-week, 6-week and/or 12-week strength training and cardio exercise program that will have you on the path to the body you have always wanted!

Each workout includes exercises, cardio and rests that are planned for each day, with the what and why philosophies of how the workouts are structured. The She Sweats workout plans include HIIT routines, training logs, our popular grocery lists, a sample daily meal timing schedule and tips for what to eat before and after a workout. View our complete workout plans here.

Hourglass Full Body Workout | He and She Eat Clean

Hourglass Full Body Workout
30 seconds each exercise.
Repeat entire circuit 3 times.

  • lateral raises
  • bicep curls
  • tricep extensions
  • push-ups
  • crunches
  • reverse crunches
  • supermans
  • squats
  • lunges
  • calf raises